Cornmeal vs. Black Beans
Nutrition comparison of Cornmeal and Black Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cornmeal
versus
black beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cornmeal and black beans:
- Both cornmeal and black beans are high in dietary fiber and potassium.
- Black bean has signficantly more calcium than cornmeal.
- Cornmeal has more thiamin, niacin, pantothenic acid and Vitamin B6.
- Cornmeal is a great source of iron and protein.
USDA sources for nutritional information: Cornmeal (Cornmeal, yellow (Navajo)) and Black Beans (Beans, black turtle, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cornmeal is high in calories and black bean has 76% less calories than cornmeal - cornmeal has 384 calories per 100 grams and black bean has 91 calories.
For macronutrient ratios, cornmeal is lighter in protein, heavier in carbs and heavier in fat compared to black beans per calorie. Cornmeal has a macronutrient ratio of 10:76:14 and for black beans, 26:71:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cornmeal | Black Beans | |
|---|---|---|
| Protein | 10% | 26% |
| Carbohydrates | 76% | 71% |
| Fat | 14% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Cornmeal is high in carbohydrates and black bean has 77% less carbohydrates than cornmeal - cornmeal has 72.9g of total carbs per 100 grams and black bean has 16.6g of carbohydrates.
dietary fiber
Both cornmeal and black beans are high in dietary fiber. Cornmeal has 36% more dietary fiber than black bean - cornmeal has 9.4g of dietary fiber per 100 grams and black bean has 6.9g of dietary fiber.
sugar
Cornmeal and black beans contain similar amounts of sugar - cornmeal has 1.6g of sugar per 100 grams and black bean has 0.23g of sugar.
Protein
protein
Cornmeal is a great source of protein and it has 63% more protein than black bean - cornmeal has 9.9g of protein per 100 grams and black bean has 6g of protein.
Fat
saturated fat
Cornmeal and black beans contain similar amounts of saturated fat - cornmeal has 1g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.
Vitamins
Vitamin C
Black bean has more Vitamin C than cornmeal - black bean has 2.7mg of Vitamin C per 100 grams and cornmeal does not contain significant amounts.
Vitamin A
Black beans and cornmeal contain similar amounts of Vitamin A - black bean has 1.2ug of Vitamin A per 100 grams and cornmeal does not contain significant amounts.
Vitamin E
Cornmeal and black beans contain similar amounts of Vitamin E - cornmeal has 0.37mg of Vitamin E per 100 grams and black bean has 0.62mg of Vitamin E.
Vitamin K
Cornmeal and black beans contain similar amounts of Vitamin K - cornmeal has 0.2ug of Vitamin K per 100 grams and black bean has 2.3ug of Vitamin K.
The B Vitamins
Cornmeal has more thiamin, niacin, pantothenic acid and Vitamin B6. Both cornmeal and black beans contain significant amounts of riboflavin and folate.
| Cornmeal | Black Beans | |
|---|---|---|
| Thiamin | 0.3 MG | 0.14 MG |
| Riboflavin | 0.093 MG | 0.12 MG |
| Niacin | 2.47 MG | 0.62 MG |
| Pantothenic acid | 0.595 MG | 0.184 MG |
| Vitamin B6 | 0.59 MG | 0.055 MG |
| Folate | 34 UG | 61 UG |
Minerals
calcium
Black bean has signficantly more calcium than cornmeal - cornmeal has 6mg of calcium per 100 grams and black bean has 35mg of calcium.
iron
Cornmeal is a great source of iron and it has 57% more iron than black bean - cornmeal has 3mg of iron per 100 grams and black bean has 1.9mg of iron.
potassium
Both cornmeal and black beans are high in potassium. Cornmeal has a little more potassium (5%) than black bean by weight - cornmeal has 322mg of potassium per 100 grams and black bean has 308mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both cornmeal and black beans contain significant amounts of alpha linoleic acid (ALA).
| Cornmeal | Black Beans | |
|---|---|---|
| alpha linoleic acid | 0.06 G | 0.057 G |
| Total | 0.06 G | 0.057 G |
omega 6s
Comparing omega-6 fatty acids, cornmeal has more linoleic acid than black bean per 100 grams.
| Cornmeal | Black Beans | |
|---|---|---|
| other omega 6 | 0.033 G | ~ |
| linoleic acid | 2.292 G | 0.068 G |
| Total | 2.325 G | 0.068 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Cornmeal (Cornmeal, yellow (Navajo)) and Black Beans (Beans, black turtle, mature seeds, canned) .
Cornmeal g
()
|
Daily Values (%) |
Black Beans g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does cornmeal or black beans contain more calories in 100 grams?Cornmeal is high in calories and black bean has 80% less calories than cornmeal - cornmeal has 384 calories in 100g and black bean has 91 calories.
Does cornmeal or black beans have more carbohydrates?
By weight, cornmeal is high in carbohydrates and black bean has 80% fewer carbohydrates than cornmeal - cornmeal has 72.9g of carbs for 100g and black bean has 16.6g of carbohydrates.
Does cornmeal or black beans contain more potassium?
Both cornmeal and black beans are high in potassium. Cornmeal has a little more potassium ( 10%) than black bean by weight - cornmeal has 322mg of potassium in 100 grams and black bean has 308mg of potassium.